How To Help Prevent Arch Pain
There are some steps you can take to help prevent pain in the arch of your foot. For example:
- Add insoles to your shoes for extra arch support, especially if your shoes come with a flat factory-made insole. Try Dr. Scholls inserts with reinforced arch support.
- Maintain a healthy weight
- Use supportive shoes, especially when exercising, to evenly distribute weight through your entire foot
Roller Or Ball Foot Massage
A person can use a tennis ball or a small foam roller to perform a massaging stretch on the foot. This technique is easiest to do while sitting.
To use this technique, a person should do the following:
How Can I Treat Plantar Fasciitis
Plantar fasciitis can often be treated without the need to see a healthcare professional.
Paracetamol and ibuprofen can help reduce your pain.
There are some simple self-care tips, known as RICE therapy, that should help it heal:
- Rest try to avoid putting weight on your heel. Do not exercise, instead try gently moving it from time to time to stop the area getting stiff.
- Ice put an ice pack or frozen vegetables, covered in a damp cloth, on it for 20 minutes every 23 hours.
- Compression wrap a bandage around the painful area. It should be tight enough to support it, but not so tight that it restricts the blood flow.
- Elevate your foot to reduce swelling.
When it’s painful, rolling a cold drink can over the base of your foot for about 20 minutes should help. Gently massaging and stretching your calf, ankle and foot when you’re resting can also make it easier to get moving again.
You can reduce the pressure on the bottom of your foot by wearing wide-fitting, comfortable shoes with a supportive sole and cushioned insole. They should fasten with a lace or strap and have a heel that is slightly raised by about 23cm, such as a good sports shoe.
Try to avoid walking on hard surfaces with bare feet, wearing tight pointy shoes, high-heels, backless slippers, flip-flops, or flat shoes.
Ask your pharmacist about insoles, heel pads and other pain relief. There is no proof that costly magnetic insoles are any better than regular cushioned insoles.
They may recommend:
You May Like: Top Paw Orthopedic Dog Bed
How Is Foot Tendonitis Diagnosed
Your healthcare provider will perform a physical exam and review your symptoms. They may palpate on certain parts of your foot, ankle or calf. Theyre checking for areas of swelling and tenderness. Your provider may also ask you to perform certain movements to assess your range of motion, strength and the severity of your pain.
For many of the tendons in your foot, if not torn, an ultrasound is often the test of choice to see how the tendon moves and what types of injury or degenerative changes are causing your pain.
What Causes Foot Arch Pain
Arch pain occurs due to weakened or strained ligaments associated with the bones in the arch of your foot. It is primarily caused by wearing shoes with inadequate support, standing or walking for long periods of time, or overuse of the feet during work or sports. Being overweight also places additional stress on the feet, especially the arches.
Pain in the arch of your foot can also happen because of a certain quirk in the way you walk or stand. If your feet dont move in a straight enough line when you walk, for example, this can cause some muscles in your arches to work harder than the others, leading to pain.
There can be many other causes of arch pain. Direct injury, muscle strains, ligament sprains, tightness or lack of tightness of the joints in the foot are just some of the other possible causes of this pain.
You May Like: Florida Orthopedic Institute New Port Richey
Shop Products For Arch Pain
Frequently Asked Questions
What causes pain in the arch of the foot?
Pain in the arch of the foot can be caused by a number of factors including:Weakening of the ligaments connecting the arch bones Often arch pain can be the result of weakening of the ligaments that support and connect the arch bones. Once weakened, the arch bones can move incorrectly and as a result elicit irritation leading to pain.Excess weight Foot issues are common in people who are overweight since the added weight puts additional pressure on the feet. This added pressure can lead to arch pain.High impact sports Running and jumping put stress on the feet, potentially causing pain in the arches.
How to relieve foot arch painCan high arches cause calf pain?
Yes, high arches, also known as cavus foot, can cause calf pain. The arches of the foot play a role in absorbing shock, bearing weight and stabilizing the foot. Because high arches are less effective at these essential roles, pain can result in various areas of the lower body, including the legs.
What to do about painful fallen archesCan high arches cause back pain?
Yes, high arches can make you more susceptible to back pain. High arches can affect the way you walk, run and stand. This can put extra pressure on the back, resulting in pain.
How to treat plantar fasciitis arch painWhat causes pain in arch of foot after running?How to wrap foot for arch pain
Posterior Tibial Tendon Dysfunction
PTTD, also known as adult-acquired flatfoot, occurs when you have an injury or inflammation to the posterior tibial tendon. The posterior tibial tendon connects the inner foot to a muscle in the calf. PTTD can cause arch pain if the posterior tibial tendon is no longer able to support the arch.
With PTTD, arch pain is likely to extend along the back of the calf and inner aspect of the ankle. You may also have ankle swelling. Pain typically occurs during activities, such as running, not afterward.
You may need to wear an ankle brace or custom shoe insert to treat PTTD. Physical therapy may also help. In some cases, you may need surgery to treat the condition.
Don’t Miss: When To See Orthopedic Doctor
Video: Exercises To Reduce Pain In The Bottom Of The Foot
This video shows exercises that can help with pain in the bottom of the foot.
The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.
Get advice from a GP or health professional before trying it, especially if:
- you have any concerns about your health
- you are not sure if the exercises are suitable
- you have any pre-existing health problems or injuries, or any current symptoms
Stop the exercise immediately and get medical help if you feel any pain or feel unwell.
Other Causes Of Foot Pain
Pain in the foot can be a consequence of damage, pressure or rubbing over a long period of time.
Wearing badly fitting shoes, pregnancy, injury, or putting too much strain through specific parts of your foot can all cause changes in the shape of your feet. Often, these changes are painful and can affect your ability to do things.
Sometimes, its our choice of shoes that has the biggest impact on the structure of our feet and the problems we develop, such as:
Corns are raised areas of hard, knobbly skin which develop where calluses have been left untreated. They often cause a burning sensation. A corn is a permanent change to your foot which will need care and management to stop it becoming too painful. You can manage corns by gently filing or pumicing them each week. You should never cut the skin with a blade.
Corns and calluses will usually grow back within four to six weeks unless you reduce the pressure on the area. Wearing softer, roomier footwear and placing a cushioned pad over the corn or callus can help.
A neuroma causes sudden shooting, stabbing, or burning pain. Most commonly it affects the third and fourth toes and the ball of your foot. It can feel like there is a small stone under your foot and your toes may become numb or tingly. It is caused by a damaged or irritated nerve and often becomes more painful over time. It is also known as Mortons neuroma and can be made worse by:
Clawed, mallet, retracted and hammer toes
Recommended Reading: My Foot Is Sore On The Bottom
Physical Examination Of Arch Pain
The medical report from the imaging centre had already described Plantar Fasciitis as the cause of this ladys arch pain and the physical examination revealed typical findings. There was pain on palpation of the Plantar Fascia, distal to the heel and along the medial slip. Her peroneal tendons were unremarkable and there was no heel pain. Mrs X was able to walk in her bare feet without limping, but was unable to perform a single leg heel raise without pain. This is typical in patients with arch pain as the exercise loads the Plantar Fascia and pulls through the arch.
Changes In The Shape Of Your Arch
The arch is the inside mid-section of your foot. It determines how your bodyweight is spread and carried by the bones and joints of your feet.
For your foot to function at its best the arch should form a smooth arc from the ball of the foot to the heel.
The height of your arch may never cause you any kind of problems. Some people are born with arches that are higher or lower than average and their bodies adapt to them.
Other people may find their arch shape alters because of complications such as arthritis, weight, pregnancy, or injury. These changes can make you more likely to develop further problems in other parts of your foot, ankle, knee, hip and back.
If you are in pain and think your arch shape has changed speak to a healthcare professional about treatments. Insoles or supports made specially for your foot shape by an orthotist could improve pain caused by high or low arches.
Recommended Reading: Torn Ligament In Ankle Treatment
The Importance Of A Professional Diagnosis
If you are suffering from pain in the heel or arch of your foot, or have questions about your foot health, it is important to visit a podiatrist for a professional examination and diagnosis. The treatment options for different foot conditions vary, and they can range from noninvasive to invasive. A podiatrist may also use various diagnostic methods that also vary from noninvasive to invasive.
Our team at Arizona Foot Doctors are dedicated to getting you back on your feet. We understand that not every patient needs the same treatment, because every individual is unique. Schedule your appointment online or by calling us at
Contact A Podiatrist To Heal Your Heel Even Faster
If you think you have plantar fasciitis, start by giving your feet some rest by taking it easy, wearing supportive shoes both inside and outside the house, and staying consistent with your care routine. This will help things heal on their own.
But if the pain doesnt get better or worsens, or youre concerned about another injury, schedule an appointment with a podiatrist.
You May Like: Frigidaire 13 Cubic Foot Upright Freezer
Her Arch Pain Was Worse In Flat Shoes
Mrs X brought a large selection of shoes to her consultation and wondered if her arch pain and general foot fatigue was due to her choice of footwear. Amongst the collection were 3 pairs of ballet flats, a pair of Merrell street shoes, and some flat and flexible office shoes. Not one pair of her shoes had mid sole support or a small heel. The uppers were soft and flexible and also lacked support.
Mrs X did have a pair of Asics sports shoes too, although she did not bring these along to the consultation, as she had not worn them for some 6 months at the gym. On the odd occasion that she did wear the Asics running shoes she explained that her arch pain would subside and she could spend longer on her feet. This allowed her to carry out some household chores and go for an occasional walk without too much discomfort.
Pttd Posterior Tibial Tendon Dysfunction
PTTD occurs as a result of injury to or inflammation of the posterior tibial tendon. This is the tendon that connects the inner foot to a muscle in the calf. Arch pain results if this tendon can no longer support the arch.
Arch pain for PTTD is likely to be felt along the back of the calf and the inner ankle. There may also be ankle swelling. Pain is normally experienced during sporting activities, and not afterward.
Custom shoe inserts and ankle braces and physical therapy can help PTTD. Some cases require surgery.
Recommended Reading: Orthotic Shop Orthopedic Shoes Utica Mi
Treatment Of Mrs X Arch Pain
It was explained to Mrs X that she needed to lose weight in order to help her fatigued feet and reduce this chronic and acute arch pain. She was already aware of this and explained she cant walk for exercise, to burn the calories. She was advised to swim and perform resistance training for her upper body. Mrs X enquired about the use of prescription orthotics. She felt her feet were more unstable since gaining weight. The Sports Podiatrist explained to Mrs X that the orthotics were a valid treatment option, and that the Carbon Fibre material would be the preferred choice. These are a firm material but are streamlined and less bulky, and so fit into more shoes more easily. They would have slow release poron to provide cushioning and the support from these orthotics would reduce the strain on the whole foot, particularly the arch. This would allow the arch pain to resolve over time, as the micro tears and inflammation subsided.
The Problem With Footwear
The nerves on the bottom of your feet send sensory information like texture, temperature, and touch to your central nervous system , which uses this information to control your posture and balance. Essentially, it controls the way you stand, walk, and run by controlling your muscle response and dynamic stability.
Unfortunately, all kinds of footwear block some of this stimulation to some degree. As a result, theres a delay in the central nervous system and the way the foot stabilizes. This can affect movement and gait.
But shoes are a reality in our society, so what can you do?
You May Like: Best Ankle Boots For Walking
Common Causes Of Arch Pain & Prevention With Foot Strengthening
Though foot arch pain is common in athletes, it can happen to anyone, whether they love exercise or enjoy living life slowly. Thats because the arches of the foot do a lot of work every day. They absorb the shock when you walk or run, and they bear your weight when you stand.
You may not notice the hard work your feet do until you get arch pain. Many things can cause it: injury, wearing the wrong kind of footwear, excessive walking, standing improperly, and more.
Being familiar with its causes and symptoms might help you prevent it. Or, if youre suffering from arch pain, learning about its treatment could help you prepare for a doctors appointment.
What Causes Arch Pain When Running
In some cases, arch pain when running signals plantar fasciitis. If runners know the term, they probably associate it with heel pain, Conenello says. Indeed, many cases involve a stabbing, stepped-on-a-nail sensation near the back of the foot, especially first thing in the morning.
But the plantar fascia is a thick band of tissue that runs all the way from your heel to the base of your toes. When the four plantar muscles underneath it become weak or deconditioned, the plantar fascia sustains more stress with each step, triggering inflammation. This can cause soreness anywhere along the bottom of your foot, including your arch, he says.
Like many other foot issues, plantar fasciitis and other types of arch pain can come from two primary sources, says Maggie Fournier, D.P.M., a sports podiatrist in LaCrosse, Wisconsin, and past president of the American Academy of Podiatric Sports Medicine: Intrinsic factors, which are related to your individual anatomy and physiology, and extrinsic factors, which come from outside your bodythink shoes, terrain, or training habits.
As your arch caves in, your posterior tibial tendonwhich attaches the calf to the inside of the footworks overtime to support it, and eventually can become fatigued and painful. Arch pain when running can also result from osteoarthritis in the joints across the middle of the foot, she says.
Also Check: Bahri Orthopedics & Sports Medicine Clinic
Causes Of Pain In The Arch Of The Foot After Running
Running provides physical and mental health benefits for those who practice it regularly. Unfortunately, running can also result in some problematic foot-related health conditions commonly, pain in the arch of your foot.
If youre a runner who enjoys hitting the trail or open road but has experienced the arching or stabbing that sometimes accompanies your favorite pastime, check out these five common causes of arch pain before it stops you in your tracks:
When Should You See A Doctor
Occasional arch pain is typically no cause for concern. In these cases, you may be able to find relief from home remedies, like soaking your foot, massage, or rest.
If you frequently experience pain, of if the pain doesnt improve or gets worse with home remedies, talk to your doctor. Arch pain can progress to more serious foot condition, and may even lead to damage in your back, knees, and ankles. If you have diabetes, its especially important to stay on top of foot injury or pain.
Read Also: Fractured Growth Plate In Ankle